Currently Browsing:CrossFit 269 blog

December 7, 2018

Overhead Squat (Build to tough set of 4) Metcon (Time) 3 rounds for time 10 thrusters 5 bar facing burpees 10 power snatch 5 bar facing burpees (75/55)

December 4, 2018

Metcon (Weight) Every 4min x 10 sets. Alternate sets. 1. 40 DUs + 2 heavy bag/stone over shoulder¬† + 2 TGU (70/53) 2. 40 DUs + 100′ SA Farmers Carry per side. Use TGU KB/weight.

December 3, 2018

Snatch (Every 90 seconds x 5 sets: 2 snatches) Drop each rep. Quick reset. 2 sets @ 70% 2 sets @ 75% 1 sets @ 80% Metcon (Time) 15-12-9-6-3 Sumo DL High Pull (95/65) Burpees Over Bar Toes to Bar

November 30, 2018

Overhead Squat (Build to Tough set of 6 reps) Metcon (Time) 15-12-9 reps for time of: Thrusters Muscle-ups Men: 135 lb. Women: 95 lb CAP: 12min

November 26, 2018

Snatch (1 Power Snatch + 1 Snatch ) Build to a “tough” complex in 12min or less. + Snatch (EMOM 8: 2 snatch @ 85% of above) ¬†+ Metcon (Time) For Time 250m row 20 KBS (53/35) 15 burpees 20 KBS (53/35) 250m row CAP: 6min

November 23, 2018

Overhead Squat Build to Tough set of 8 reps Metcon (Time) 21-18-15-12-9-6-3 wallballs (20/14) 7-6-5-4-3-2-1 hang power cleans (135/95) CAP: 12min

September 21, 2018

Clean (EMOM 5: 1 squat clean) build each set. Finish around 70-75% of 1RM – use this weight for the MetCon if scaling is necessary. Metcon (Time) For Time 9-7-5 AB cals 3-2-1 squat cleans (225/155)GOAL: Sub 3min CAP: 5min COOKIES: 3 sets 6-8 tough bent over rows – rest 1min 6-8 tough bench press

Read More

August 17, 2018

Ask questions. Be endlessly curious about the things happening in your life. You’ll never be sad that you learned to much. Always be a student. Overhead Squat Build to tough set of 4 reps Snatch EMOM 5: 2 squat snatches Min 1 @ 65% Min 2 @ 68% Min 3 @ 70% Min 4 @

Read More

August 13, 2018

Appreciate what you have in your life, where you are, and what you’ve accomplished. Setting goals and moving forward is important but, if you’re not happy with what you have or what you’ve done, what makes you think you’ll be happy with more? Reflect. Give gratitude. Continue the journey.   Back Squat Build to “tough”

Read More

August 10, 2018

Get uncomfortable. Take chances. Get out of cruise control and start making intentional decisions. Make thoughtful, intentional decisions about your company, how you spend your time, and your health. Stop. Reflect. Be intentional. Front Squat (4-4-4-4 @ 32X1) All sets challenging. Aim for 65-70% Snatch (EMOM 5: 2 snatches) 2 sets @ 65% 2 sets

Read More